The Best MMA Cardio Workout

Round 24 Minutes Total WorkShadowbox for two minutes. Then perform the circuit of exercises for two more minutes:ShadowboxStay light on your feet and throw jabs, crosses, hooks, and uppercuts at an imaginary opponent. Keep your hands up.Bodyweight SquatStand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.PushupPerform conventional pushups, aiming for 20 reps.PlankGet into pushup position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position until the end of two minutes.

Round 35 Minutes Total WorkPerform the following combinations on the heavy bag and then jump rope for the remainder of five minutes.50 jabs50 crosses50 jabs and crosses25 jabs, crosses, and hooksJump rope

Round 45 Minutes Total WorkPerform the following combinations on a heavy bag and then jump rope for the remainder of five minutes. Alternating knee strikes Duration: 60 seconds Alternating kicks60 seconds 50 jabs and kicks50 crosses and kicksJump rope

Round 55 Minutes Total WorkPerform the following grappling drills on the floor for five minutes.10 Forward rolls10 Backward rolls100 SitupsGround and pound(place a heavy bag or shield on the floor; mount, and strike it)15 PushupsJump rope

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

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